Avoid back pain when gardening

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(NC)-Over 80 per cent of Canadians are spending time raking, pruning, and planting to make their curbs and backyards look beautiful. But, the pursuit of that perfect outdoor oasis often comes with a price - back pain.

Gardening is considered a leisure activity, but all that bending, stretching and lifting is more like a full-body workout. So, it comes as no surprise that Canada's favourite horticultural pastime often leads to muscle strain and sore joints.

To help avoid back pain this summer, here are some WEEDS that might actually be welcome in the garden:

• Warm up before you start. This will reduce the stress on your joints and muscles, decreasing the chance of injury.

• Elevate - sit on a low stool or bucket while gardening, alleviating stress from your back and knees. When raking, digging, hoeing or pruning change positions frequently and kneel to plant.

• Enlist help when lifting heavy objects and always bend your knees. If you are feeling any back pain, consider taking an over-the-counter medication. The Tylenol line of pain relievers, for example, deliver a combination of both pain and muscle relief.

• Drink plenty of fluids and take a break every 20 minutes. Taking a break and keeping hydrated gives your back a rest and replenishes your energy supply.

• Stretch once you've finished. Stretching improves circulation which in turn shortens recovery time of muscle injuries. Stretching also has the added benefit of increased flexibility, better posture and enhanced coordination.